Perform this one with a partner and 5 cones. Set 4 cones in a square, 15 feet apart from each other. Then place the 5th cone in the middle. Number each cone 1-5. For a total duration of 30 seconds, Learn More

Up until last weekend, I had been lining up on the start box the wrong way. Scott pointed out my mistake and now I’m relearning how to do it all over again after 15 years of playing. If you make this Learn More

We talk Euro paintball and some of the troubles my team had in Chantilly, how to increase your speed off the paintball field, and how to improve your paintball IQ . . . This is premium content, log in or subscribe to Learn More

This has to be one of my favorite drills right now. I’ve been running it over the last months with my good buddy Brandon Short from San Diego Dynasty. We collaborated on this drill as we were working on getting Learn More

Similar to Cell Block A, but now we incorporate the barrel touching the starting box. This cell block is designed to help you improve your off the break speed when you are NOT running and shooting. Great for your front Learn More

This is a killer HIIT workout you can do for low impact on the knees and ankles. Hit it on your leg training day to avoid DOMS. (see end of video) Perform one exercise after another with minimal rest time. Learn More

This is my 3 piece for speed training plan because all you need are these 3 awesome exercises and a little open area. In this order with no rest you will perform these for a total of 5-7 rounds. Your Learn More

I ran this drill with some BKi members this past weekend. I decided to giveaway an Exalt headband to whoever could set the fastest time AND let me try and beat it. Keys to this drill: Make sure you’re making Learn More

Deadmill sprints are #1 indoor HIIT (high intensity interval training) exercise. All you need is a treadmill and some drive! Keep the treadmill on but leave the speed at zero. Set the incline anywhere between 9-12. Hold onto the handles Learn More